Big Blend: A Fruit and Vegetable Super Green Smoothie Meal-Replacement Recipe

Big Blend Green Smoothie Recipe - Get 5 servings of fruits and vegetables in one smoothie!

I make this fruit and vegetable green smoothie almost every single day. 

The best thing about this recipe is that you are getting three servings of fruits and three servings of vegetables while only tasting the fruit!

You can also change up the fruits and vegetables that you use to come up with new and exciting combinations every day.

There are no rules when it comes to making this green smoothie recipe, so you can use whatever you have on hand to get the flavor you want.

This recipe makes a 32-ounce pitcher which I drink half with breakfast and the other half with lunch.

Big Blend Green Smoothie Recipe

  • I start with 8 ounces of water (you can also use almond milk or coconut water.)
  • Then I choose three vegetables. Typically, I use about 3 cups or large handfuls of spinach, one whole carrot and one or two small vine tomatoes.
  • Next, I choose three fruits. I start with either mango, pear or apple for the base, then I add one whole orange and either 1 cup blueberries, strawberries or pineapple to flavor.
  • Sometimes, I will add 1/4 avocado which helps give the smoothie a nice creamy texture while boosting the calories and healthy fat content to make the smoothie more satisfying.

Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Boost It With Superfoods!

You can tweak this smoothie recipe further by adding so-called “superfoods”. Some of our favorites include:

  • Cacao (ie: raw chocolate) for focus and energy.
  • Chia seeds or flaxseed for increased fiber and omega-3s.
  • Goji berries for extra protein.
  • Sea vegetables like dulse or kelp for iodine (particularly important for vegans).
  • Protein powder to boost protein and make it more filling and satisfying as a meal-replacement.

Boost With Healthy Fats

Healthy plant-based fats enhance absorption of fat-soluble vitamins (like vitamin E). They also add calories to a meal replacement smoothie without making it huge!

  • Try adding 1/4-1/2 avocado for extra vitamin E and folate.
  • A tablespoon or so of chia, flaxseed, or hemp seeds add plentiful omega-3 fatty acids, protein, and fiber.
  • Nuts and nut butters add protein, fat, and calories, turning single-serving smoothie into a calorie-sufficient meal that can work well with an intermittent fasting schedule.
  • Young coconuts, with their high water content and soft flesh provides one of the richest souces of caclicum (17% RDA in one young coconut), as well as electrolytes and medium-chain fatty acids (MCFA).

What Other Vegetables Can You Add To The Big Blend Green Smoothie?

Add variety, as well as even more minerals and unique phytonutrients to your Big Blend Smoothie by adding non-leafy vegetables!

  • Beet: The leafy green tops of beets are great smoothie greens. The beets themselves are a great source of folate. Don’t add too much or you’ll get an “earthy” flavor.
  • Broccoli: Use frozen broccoli florets (or steamed and chilled) to add calcium, iron, and folate.
  • Carrot: Blend it in a high-speed blender, or steam then chill and blend, for extra beta-carotene.
  • Celery: 1-2 stalks (but don’t overdo it!) adds extra calcium, fiber, and anti-inflammatory properties.
  • Cucumber: Reduce calories while bulking up your smoothie. Cucumbers are also said to improve skin complexion.
  • Tomato: Technically a fruit, tomato adds potassium and lycopene.
  • Zucchini: You can add this summer vegetable for extra fiber and minerals.

Version 2: The “Multi-Vitamin” Smoothie

It’s a challenge to get five or more servings of fruit and vegetables each day. I always struggled with it.

It’s not exactly fun to eat carrot sticks, celery, and spinach.

Plus, eating a salad is time consuming when you have little time to sit and eat.

Ingredients:

  • 1 apple with skin, cored
  • 1 orange, peeled
  • 1 cup frozen, wild blueberries
  • 1 small plum tomato
  • 1 whole carrot
  • 4 cups or handfuls of fresh baby spinach
  • 1/4 avocado
  • 8 ounces of water
  • 1 scoop protein powder (I use NutriBiotic vegan rice protein) or your favorite superfoods (optional)

Serving Size: You can either drink this as one big meal, or share with a partner. You can also split this smoothie into breakfast and lunch portions if you are doing a green smoothie cleanse.

Nutrition Information

For this smoothie, I’ve included the full nutrition information for this recipe. The source of data is from the USDA database.

As you can see, this smoothie gives you an excellent start to meeting your full nutrition needs. Combined with healthy, whole foods throughout the day, you are ensuring that your body is getting what it needs from fresh, whole foods rather than relying on synthetic vitamin pills.

Calories: 433
Fat: 13g (grams)
Protein: 9g*
Carbohydrates: 82g (includes 25 grams of fiber)

Vitamin A: 752% RDA (Recommended Daily Allowance)
B1 (Thiamine): 44% RDA
B2 (Riboflavin): 37% RDA
B3 (Niacin): 29% RDA
B5 (Pantothenic Acid): 32% RDA
B6 (Pyridoxine): 58% RDA
Folate : 89% RDA
Vitamin C: 160% RDA
Vitamin E: 34% RDA
Vitamin K: 506% RDA
Calcium: 27%
Copper: 61%
Iron: 71%
Magnesium: 50%
Manganese: 247%
Phosphorus: 37%
Potassium: 40%
Selenium: 7%
Sodium: 10%
Zinc: 25%
Omega-3 Fatty Acids: 163%
Omega-6 Fatty Acids: 10%

* Without protein powder, this smoothie has 9 grams. If you do add protein powder, check the label for additional calories and protein amount. One serving of NutriBiotic rice protein brings this smoothie up to 21 grams!

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